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  6. Ketchup vs. Benecol

Ketchup vs. Benecol — In-Depth Nutrition Comparison

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Important differences between ketchup and benecol

  • Ketchup has more vitamin B2, vitamin B6, copper, vitamin B3, and potassium; however, benecol has more vitamin E, vitamin A, and vitamin K.
  • Benecol's daily need coverage for vitamin E is 238% more.
  • Benecol is lower in sodium.

The food varieties used in the comparison are Catsup and Margarine-like spread, BENECOL Light Spread.

Infographic

Ketchup vs Benecol infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.5% 25% 13% 28% 4.6% 11% 118% 11% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 1.2% 0.35% 0% 0% 0% 1.7% 87% 0% 0%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +6925%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +550%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -26.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 14% 0% 8.7% 29% 2.8% 38% 27% 2.8% 36% 0% 7.5% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 457% 744% 3% 0% 0% 0% 0% 0% 141% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +5169.2%
Contains more Vitamin EVitamin E +2449.3%
Contains more Vitamin KVitamin K +1783.3%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.012mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Ketchup Benecol DV% diff.
Vitamin E 1.46mg 37.22mg 238%
Vitamin A 26µg 1370µg 149%
Polyunsaturated fat 0.041g 11.948g 79%
Fats 0.1g 38.71g 59%
Monounsaturated fat 0.015g 18.932g 47%
Vitamin K 3µg 56.5µg 45%
Saturated fat 0.014g 4.77g 22%
Calories 101kcal 357kcal 13%
Vitamin B2 0.166mg 0mg 13%
Vitamin B6 0.158mg 0mg 12%
Fructose 8.72g 11%
Sodium 907mg 670mg 10%
Copper 0.085mg 0mg 9%
Vitamin B3 1.434mg 0mg 9%
Potassium 281mg 4mg 8%
Carbs 27.4g 5.71g 7%
Vitamin C 4.1mg 5%
Iron 0.35mg 0mg 4%
Manganese 0.084mg 0mg 4%
Magnesium 13mg 1mg 3%
Phosphorus 26mg 4mg 3%
Protein 1.04g 0g 2%
Zinc 0.17mg 0mg 2%
Folate 9µg 2%
Choline 12.5mg 2%
Calcium 15mg 4mg 1%
Fiber 0.3g 1%
Selenium 0.7µg 1%
Vitamin B5 0.047mg 1%
Protein per 100 calories 1g 0g N/A
Calories per 10 g protein 971kcal N/A
Weight per 100 calories 99g 28g N/A
Unsaturated / Saturated Fat ratio 4 6.5 N/A
Net carbs 27.1g 5.71g N/A
Sugar 21.27g N/A
Vitamin B1 0.011mg 0.012mg 0%
Trans fat 0g 2.214g N/A
Tryptophan 0.005mg 0%
Threonine 0.019mg 0%
Isoleucine 0.014mg 0%
Leucine 0.021mg 0%
Lysine 0.023mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.021mg 0%
Valine 0.014mg 0%
Histidine 0.013mg 0%
Omega-3 - ALA 1.976g N/A
Omega-6 - Eicosadienoic acid 0.037g N/A
Omega-6 - Linoleic acid 9.557g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 69% 3%
Protein: 1.04 g
Fats: 0.1 g
Carbs: 27.4 g
Water: 68.51 g
Other: 2.95 g
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +379.9%
Contains more WaterWater +27.5%
Contains more OtherOther +59.5%
Contains more FatsFats +38610%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.041 g
13% 53% 34%
Saturated fat: Sat. Fat 4.77 g
Monounsaturated fat: Mono. Fat 18.932 g
Polyunsaturated fat: Poly. Fat 11.948 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +126113.3%
Contains more Poly. FatPolyunsaturated fat +29041.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ketchup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168556/nutrients
  2. Benecol - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171035/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.